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Exercises

How To Stay Fit In College – The Ultimate College Fitness Guide

ExercisesThe Challenge Of Staying Fit In College

The challenges of staying in shape during college can seem daunting.  Limited time with classes and possibly working a job.  High levels of stress and lack of sleep.  Depending on the school, you may not always have access to a great gym either.

Is all of this to blame for the “freshman 15,” or are these merely minor obstacles to be overcome with a little ingenuity?

Despite being pretty busy and broke in college (and my school gym constantly closing for events), I still managed to get in the absolute best shape of my life during that time.

You’re about to discover my “ninja” strategies on how to stay fit in college.  Discover which exercises and workout routines will get and keep you in shape even if you’re busy, broke, and don’t have access to a gym.

For those who find the healthy eating aspect of college to be the biggest challenge, I highly recommend you check out my other article on eating healthy with a busy schedule as well as my free fitness survival guide which has tips for eating healthy on a budget.

Workout Routines For Busy College Students

 

High Intensity Resistance Training Workouts

I highly recommend everyone, guys and girls, do some form of heavy resistance training.  The reason being is that more muscle helps keep your metabolism high and body fat low.

While some women (and a few guys) shy away from heavy training for fear it will make them “bulky,” it is very difficult to get too bulky from resistance training without eating a lot of extra calories on a consistent basis.  Just look at how many guys try to bulk up and struggle to do so despite their best efforts.

For busy college students, I recommend following a program that only requires you to workout 2-3 times a week at most.  Even if you think you have more time, I’ve found there are so many unexpected things that can come up in college that it’s better to be cautious.

I also recommended full body routines or upper / lower body splits instead of working out each body part on its own day.  While each way is effective, full body or upper/lower routines seem to maintain fitness better if you happen to miss days at the gym.

Finally, a weekend only weight training routine works great for college students who may be too busy with classes during the week.

Quick and Effective Resistance Training Routines

No Gym Routines

Supersets and Circuit Routines

Let’s say you’ve already got an exercise plan you’re following, but you’d like to cut it down from 45-60 minutes to something under 30 minutes.

A great way to do this is alternate between exercises for different muscles in a “super-set” fashion.

For instance, if your plan calls for 3 sets of squats, with 2 minutes rest between sets, followed by 3 sets of calf raises with 2 minutes rest between sets, you can simply go back and fourth between squats and calf raises in a circuit fashion only resting momentarily between each set.

Another way to think of this is “active rest.”  Rather than resting between sets, always be doing some exercise.  This works particularly well with smaller muscle groups likes calves, abs, and forearms which are easy to incorporate between sets for larger muscle groups.

Rather than spending 20 minutes at the beginning or end of a workout working your abs (keep in mind six pack abs are made in the kitchen, not the gym), simply mix in your sets of ab exercises while resting up between your exercises for other muscles.

As a bonus, by cutting down rest time, you’re taxing your cardiovascular system and are getting cardio benefits as well.

Complexes

Complexes are similar to circuit training in that you’re doing multiple exercises in succession with no rest between them.  The difference is complexes utilize the same barbell or dumbbell weight throughout.

For instance, you may take a 45 pounds barbell and do a set of 6 reps for squats, then go to overhead presses for 6 reps, to lunges for 6 reps, and then finish with rows for 6 reps.  Each exercise is done one right after the other with no rest between each exercise.  Each cycle through the exercises is one “complex.”

Complexes allow you to burn fat, enhance your conditioning, and even can spur on a little extra muscle growth all around the body.  This makes them the perfect option for time crunched students who need to get in and out of the gym in 20 minutes and want to get everything taken care of.  The downside is… they’re brutal.

Complex Workout Routines

Cardio Routines

Do you need to spend hours on the treadmill punishing yourself for a weekend of partying and desparately hoping to prevent the after effects from showing up on your midsection?

Not at all!

From both a fat loss and conditioning standpoint, shorter and more intense workouts tend to be more effective so long as they don’t interfere with recovery from other activities.

Here are a few simple things you can do to keep your body fat down and conditioning high.  Note, you only need to do a total of 2-3 cardio sessions a week when they’re high intensity.  So pick one of these things and do it 2-3 times a week, or pick 2-3 different workouts and do each one once a week.

Kettlebell Swings

If you only had 10 minutes to spare a week to exercise and could only do one thing, just do these.  10-20 minutes a week is all you need when done right.  Kettlebell swings are on of the best exercises for a better butt, and more power for men in sports.  Plus, they can even be done in a dorm room.

Aim for 75 total reps in a session.  Rest around 60 seconds between sets.  Do this 2-3 times a week.

Intervals

You can do intervals by either sprinting on land, using a treadmill, or cycling on a bike.

After a 5-10 minute warmup, apply all out effort for 30 seconds.  Then go at a low intensity slower pace for 1:30 to catch your breathe, then do another 30 seconds of high intensity.  Repeat the cycle of high intensity and low intensity for 4-6 cycles total.  Do this 2-3 times per week.

Walking As Fast As Possible

Believe it or not, this is how some of the world’s elite athletes keep their conditioning high.  One problem with aerobics is that as your body becomes more efficient at doing the movements.  Over time they are less challenging and don’t burn as many calories.

Attempting to walk as fast as possible is by its very nature inefficient.  This makes it very demanding without adding stress to the joints like running.  The other benefit is that it only takes 15 to 20 minutes to achieve maximum benefits.

How to do it?  Just walk as fast as possible for 15-20 minutes.  Next time, attempt to beat the distance covered in the previous session in the same time period.  Repeat 2-3 times a week.

Incline Walking

Incline walking is a low impact way to get in a great cardio workout while also working the calves and glutes extra hard.

Set a treadmill incline to 15-30 degrees, and walk at 2-4mph for 15-20 minutes 2-3x per week.  

Rebounding

Rebounding, more commonly known as jumping on a trampoline, is considered by many to be the best form of exercise.  NASA even uses rebounding to train their astronauts.

The reason?  Rebounding increases gravitational forces on each cell of the body causeing a flush in the lymph system and a literal strengthening of every cell in the body.  Your lymph system requires movement to keep it flowing (perhaps one reason why exercise is needed for good health) and nothing I’ve come across does a better job of this than rebounding.

It also burns more calories per hour than jogging making it very time efficient.  Not only that, but you can rebound in a dorm room (even while watching TV) on a mini-trampoline making this quite possibly the perfect exercise for college students.

Rebound for 20-45 minutes as many times per week as you want.  Great to do while watching tv, listening to audio lecture notes, or just when you want to clear your mind.

Dorm Room Friendly Exercises

If you can’t get to a gym, that doesn’t mean you can’t get in a good workout.  Your bodyweight, and perhaps a few accessories are all you need to get a great workout in the comfort of a dorm room.

Here are some great bodyweight exercises.

Pushing Exercises

Pushups – Hands against the wall as the easiest variation all the way up to handstand pushups as one of the hardest variations.

Pulling Exercises

Pullups – An inexpensive pull-up bar can be purchased that doesn’t need to screw into your door.  If you’re not strong enough to do pullups, you can use a chair or a partner for assistance.  If you want to make pullups more difficult, try adding a backpack with some books for extra resistance.

For the really hardcore, you can add some gymnastic rings to the pullup bar for the best upper body workout of your life.  Even if you’re one of the strongest guys in the gym, the various bodyweight exercises that can be done on rings provide endless challenge.

Lower Body Exercises

  • Squats
  • Single Leg Squats
  • High Step Ups
  • Lunges
  • Sprints

Inexpensive Dorm Room Exercise Equipment

Water Jugs

If I had virtually no budget, than just getting a couple 1 and 2.5 gallon water containers would be all I need to get in a good workout.  Water jugs make the perfect alternative to dumbbells.  You can simply buy a handful and fill them up to various weights.

  • 1/2 gallon = 4 pounds
  • 1 gallon = 8 pounds
  • 2 gallons = 16 pounds
  • 2.5 gallons = 20 pounds
  • 3+ gallons = You’re the college student, figure it out.

Resistance Bands

Just about every single exercise can be done with resistance bands making these perfect for getting a total body workout in a dorm room.  Resistance bands with door anchors also allow you to set up resistance bands at various heights using your door to keep them in place.

Ab Wheel

As far as I’m concerned, this is the only piece of exercise you equipment you need for your abs.  They are brutal, but that’s what makes them effective.

Mini Workouts

You don’t have to have 30-60 minute blocks of time to get in a good workout.  2-3 minutes here and there is all you really need to drop down and do a set of pushups or bodyweight squats.  You can carry a set of resistance bands in your backpack and whip them out on breaks to do a few band rows and arm exercises.

These “mini workouts” start to add up throughout the day and week.  Remember, something is better than nothing.  So don’t let a busy schedule keep you from keeping active and keeping yourself in great shape.

Further Reading

These tips are only scratching the surace of how to work out on a busy schedule or without a gym in college.  Be sure to check out the Excuse Proof Fitness Survival Guide and newsletter where I share tons more healthy living fitness tips for people on a busy schedule and budget as well as the other things I did to stay in great shape in college.  Also be sure to check out my youtube channel for quick healthy recipes perfect for college students.

Reader Comments

What are you favorite ways to stay fit in college?

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Kale Chips

How To Make Tasty Kale Chips – Healthy Snack Recipe

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Why Do Kale Chips Rock?Kale Chips

Kale chips are quite possibly the most addicting and healthiest snack that you can enjoy.  For those not familiar with kale, it is a leafy green cruciferous vegetable that is in the same family as broccoli, cauliflower, and brussels sprouts.  Research has shown this family of vegetables is filled with cancer fighting and health promoting compounds.  There’s just one problem with kale… like many other leafy greens and cruciferous vegetables, it can be quite bitter and unpleasant for picky eaters who don’t naturally love their greens.

But my taste bud’s disregard for this vegetable changed after I first discovered kale chips.  I picked up a bag of dehydrated raw kale chips in a health food store knowing its nutritional value, but having no clue what it was going to taste like.

I was in for a surprise!  I couldn’t believe that something like kale, which I personally find to be quite bitter, could taste so great.  In fact, they were equally as addicting as an potato chips if no more so.  Except that you could eat a whole bag and actually feel good about it.

The only problem with kale chips from the store is that they are quite expensive.  Usually a $4-7 for a small bag around 2-4 ounces.  So naturally, I had to figure out how a budget conscious person could enjoy this awesome treat.  With a little research and personal experimentation, I’ve uncovered what I believe are some of the best kale chip recipes that anyone can make.

Kale Chips Recipes

Basic Kale Chip Recipe:

The basic recipe for kale chips that you see in most recipe books and videos is a simple combination of kale, salt, and olive oil.

  1. Remove kale leaves from their stems.
  2. Coat with extra virgin olive oil (I prefer coconut oil).
  3. Top with salt.
  4. Bake on a baking tray for 10-15 minutes at 350 degrees.

Derek’s Kale Chips:

In the video below, I will show you how I personally make kale chips.

You’ll notice I prefer not to drizzle in olive oil as I don’t like cooking with olive oil.  You may however drizzle with some coconut oil, melted butter, or melted ghee.  Simply put kale in a bowl, drizzle the oil, and then mix around with hands or utensils.

  1. Separate kale from stems or use pre-packaged kale leaves.
  2. Add curry powder, garlic powder, unrefined salt, and cayenne pepper to taste.
  3. Bake for 40-50 minutes at 200 degrees or 10-15 minutes at 350 degrees.

Brenda Leigh Turner’s Kale Chips Recipe

Brenda Leigh Turner of leansecrets.com shares her recipe for kale chips which I’ve found to be one of the absolute best on YouTube.  Be sure to check out her Lean Secrets Youtube Channel which has tons of great recipes, healthy eating tips, and workout advice.  Although it’s primarily aimed at women, her recipes are really great for anyone.

Reader Comments:

What is your favorite kale chips recipe?

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Quick Stew Recipe For Busy People

Healthy Eating For Busy People – Quick and Easy Recipes

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Struggling To Eat Healthy In A Hurry?Quick Stew Recipe For Busy People

One of the biggest challenges I hear people face is genuinely being motivated to eat a healthier diet, but struggling because they’re so busy with work, family, school, or other commitments.

Even if someone does have the time, unless they absolutely love cooking, chances are they’d rather be spending that time elsewhere.  This is a big reason so many people end up giving up on a healthy lifestyle and settle for fast food meals, microwave dinners, and all forms of processed foods.

Luckily, when you know the right strategies, eating whole food meals can actually be faster, cheaper, and even better tasting than the processed “fast food” options.  In college, I developed some super secret “ninja” strategies for eating healthy on a busy schedule.

You’re about to discover some of my favorite techniques for eating well when you have little to no spare time, but the key thing is not to get too caught up in the specific recipes.  Rather, take the concepts and apply them in your own way with the foods and recipes you personally enjoy.  I encourage you to mix it up, try new things, and then leave a comment at the bottom with some of your favorite quick and healthy recipes.

The “Secret Weapon” For Fast Meals

The most effective way I’ve found for eating healthy on a busy schedule is to use a slow-cooker, also known as a crock-pot.  This handy kitchen device is largely responsible for getting me all through college without needing to rely on fast food.

I know the idea of using a slow cooker, which takes 4-8 hours to cook a meal, seems like the exact opposite thing you’d want to use when in a hurry.  But bear with me and you’ll see why this is exactly what you need.

A slow cooker is great for busy people because it allows you to:

  1. Cook in bulk so you can prepare several days worth of food at a time.
  2. Set it and forget it so you can cook while you’re asleep, at work, or just going on about your day.
  3. Make just about any kind of great tasting healthy recipe.

Watch and learn how to prepare meals fast (in only 5 minutes) in a slow-cooker.

 

Fast and Healthy Slow Cooker Curry

  • 1-2 pounds of chicken breast
  • 2 cups bagged mixed vegetables
  • 2 cups of kale
  • 1 can of unsweetened canned coconut milk (available in ethnic food section)
  • 2 tablespoons curry powder
  • 1 teaspoon cayenne pepper
  • 1 onion

Add chicken and vegetables to slow cooker.  Chop onion and then blend onion with  coconut milk and spices in a blender.  Top chicken and vegetables with sauce.  Cook on high for 3-4 hours or low for 6-8 hours.

Here’s another tasty crock-pot recipe:

Quick Crockpot Beef Stew

  • 2lbs of stew beef
  • 1 peeled onion
  • 1 1/2 cups beef broth or water
  • 1 cup baby carrots
  • 5 small red potatoes halved
  • 1 tablespoon Worcestershire sauce
  • 2 tablespoons Italian seasoning or Onion soup mix
  • 1 teaspoon salt
  • 1 teaspoon pepper

Combine ingredients and cook on low for 8 hours or high for 4 hours.

The real take home point here is that you can come home, toss a few things in a crock-pot, go to sleep, and then not have to worry about cooking anything more for the next couple of days because you have so much food leftover.  Obviously if you’re cooking for a family (or have roomates that eat your food) it may not last as long.  But even with only 5 minutes invested for a days worth of food, that beats out a drive-thru in terms of speed.

It goes without saying, but the one draw-back of using a slow-cooker is that you have to be prepared.  It doesn’t work as well for situations where you’re in a pinch and need something now, so keep reading to find out my strategies for that.

Healthier Quick Meal Ideas

Let’s say you don’t have any food prepared and you need to eat something ASAP.  Here are a few healthy meals that can be made in 3-5 minutes.

  • Cottage cheese or kefir with berries
  • Canned black beans and salsa
  • Protein powder plus almond flour – For on the go.  Add these to a shaker cup and add water when ready to eat.
  • Eggs with curry powder, salsa, and coconut oil
  • Pre-cooked Rice and Tuna – Top with whatever dressing you want.  No cook time makes this super fast.

Snack Ideas

Don’t need a full meal or watching your calorie intake?  Try these quick fix healthy snacks.

  • Fruit and dried fruit
  • Nuts and seeds like almonds, pistachios, or walnuts
  • Pickles
  • Celery or an apple with almond butter
  • Hard boiled eggs
  • Black olives
  • Rice cakes
  • Homemade protein bars – Must be prepared ahead of time

More Quick and Healthy Recipes:

Youtube Recipe Channels:

Slow Cooker Recipes:

Weight Loss Recipes:

Reader Comments:

What are your favorite recipes and strategies for eating healthy on a busy schedule?  Share a comment below.

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Quinoa

How To Make Quinoa – Quick and Tasty Quinoa Recipe

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What Is Quinoa?Quinoa

Quinoa is a grain-like seed that was prized by the Incas as being the “mother of all grains.”  That should say something about how great it is!  You’ve probably started to hear more about this food in recent times due to its growing popularity for being gluten-free, high in protein, and potentially delicious when prepared right.  This makes quinoa and excellent addition to anyone’s diet whether they want to lose weight, add muscle, or just improve their health by reducing the consumption of “lesser” grains like wheat and substituting them with quinoa.

How To Prepare Quinoa Continue reading →

How To Stick To A Diet Book

How To Stick To A Diet – 3 Secrets To Unstoppable Diet Motivation

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Why Is It So Hard To Stick To Diet?

Just saying the word “diet” brings about fear and dread in most people.  The idea of giving up your favorite foods, having to eat boring “health food,” and the constant need to force yourself to stay motivated all so you can have a better body leads countless people to search for ways to avoid “dieting” all together.

The reason diets are so challenging is they typically require sacrificing what you love, making changes to your typical routine, and going against every natural emotional inclination to eat whatever you can and enjoy life to the fullest.

So does that mean a person has to decide between sticking with a diet or being happy?  Not at all! Continue reading →

Best Fat Loss Cookbook

The Best Weight Loss Cookbook – Over 250 Fat Burning Recipes

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Weight Loss Cooking Made Fast, Easy, And Tasty

The biggest challenges I hear from people when they want to lose weight and start eating better is that they either “don’t have time,” or they hate the taste of health foods and don’t know how to cook.  While it’s easy for me as a fitness enthusiast who’s been doing this for years to forget about how hard it can be for someone first getting into “dieting,” I also remember how much I hated eating boring bland foods when I first started out.  Fortunately, I quickly started piecing together great tasting meals that were easy to make and tasty.  I even created my healthy cooking youtube channel to show off some of my favorite fat loss and muscle gain recipes.

But, finding great recipes that are both good for weight loss AND taste good is always a bit of a challenge.  Luckily, Dave and Karine have come in and saved the day.  They’ve put together what I consider to be the absolute best cookbook and recipe guide for those interested in getting and staying fit.  I really wish I had this weight loss cookbook that I’m about to share with you when I first got started.

Here are some sample recipes:

Fat Loss Cookbook Breakfast Recipe Idea – Apple Oatmeal Pancakes

Makes 1 Serving (4 to 6 small pancakes)

Ingredients

• 6 egg whites
• ½ cup oatmeal (dry)
• 1 tablespoon unsweetened apple sauce
• Pinch of cinnamon powder
• Pinch of stevia
• 1 apple, diced finely
• ¼ teaspoon baking soda
• Cooking spray

Directions

1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.

Nutritional Facts

(Per Serving)

  • Calories: 240
  • Protein: 28g
  • Carbohydrates: 32g
  • Fat: 0g

 

Weight Loss Cookbook Lunch or Dinner Recipe Idea – Quinoa Burritos

Makes 2 Servings
Perfect for a snack, spread or sandwich

Ingredients

• 2 small whole wheat tortillas
• ½ cup quinoa, cooked
• 4 egg whites
• ½ avocado, cubed
• 1 cup lettuce, shredded
• ½ cup salsa
• ¼ cup red onion, diced
• ½ cup black beans
• ¼ cup fresh cilantro

Directions

1. Cook quinoa and egg whites separately. Then mix with black beans, cilantro and onion.
2. Spead half mixture equally on whole wheat tortillas.
3. Top with salsa, avocado and lettuce.
4. Wrap and enjoy!

Nutritional Facts

(Per Serving)

  • Calories: 272
  • Protein: 17g
  • Carbohydrates: 33g
  • Fat: 8g

 

Get The “Metabolic Cooking” Cookbook

Best Fat Loss Cookbook

Metabolic Cooking – The Best Weight Loss Cookbook

Check out the Metabolic Cookbook here for over 250 more fat burning meals!

This cookbook will not only give you just about every breakfast, lunch, dinner, and snack idea you could ever need for weight loss, but it’s also filled with nutritional tips and tricks to maximize your results.  The money saved from not having to eat out at fast food places and preparing your own meals is worth the price alone.  Not to mention you’ll pretty much never need to waste time trying to track down recipes that not only taste great, but will help you get in shape too!

Get More Free Fat Loss Recipe Ideas

Want to try out some more weight loss recipes for free?  Dave and Karine are offering this free guide so you can get even more recipes to burn fat. Right click here and save to your computer.

Also check out: The Best Bodybuilding Recipe Cookbook

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Bacteria

The Best Probiotic Supplements – Top Strains and Products

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Bacteria

Friendly Bacteria – A Key To Lasting Health

What Is The Difference In Probiotic Supplements?

It’s important to recognize that the term “probiotic” refers to a broad category of all the various beneficial bacteria and microorganisms found in the gut.  That means every probiotic supplement is unique in terms of the effects it will have in the body and on the individual.

It’s also important to recognize that not all types of probiotics are equal.  For instance, there are many different strains of lactobacillus acidophilus which research shows has differing effects.  So just because a person took something with acidophilus and didn’t notice any benefits, doesn’t mean another strain like the DDS-1 couldn’t be highly beneficial.

Some studies have even shown different people taking the same probiotic supplement had vastly different results.  Since the area of probiotic supplementation is fairly new, this means that it will likely take some time for science to really get a handle on how to diagnose which probiotic someone would benefit from the most.

I firmly believe the best place to start healing the gut and getting the benefits of probiotics is through the inclusion of cultured foods like sauerkraught, kimchi, kefir, and other fermented foods.   These foods also provide far more bacteria per serving than a typical over the counter supplement will.  So consider supplements to be just that, a supplement to a diet already rich in good bacteria from foods.

Best Supplemental Probiotic Products

Here is a list of some of my favorite probiotics.  Note, there are plenty of other good ones out there and this is not mean to be an exhaustive list of every good probiotic supplement.

1. Saccharomyces Boulardii

Saccharomyces Boulardii is a great probiotic yeast to start with because it stimulates sIgA production.  (see: http://www.ncbi.nlm.nih.gov/pubmed/11021572) This is important for signaling to our immune system what bacteria are in our gut.  To make a long story short, this enhances the benefits of all the other probiotics you will take.  Without adequate sIgA signaling however, the probiotics won’t do their job as well.

2. Lactobacillus GG

Lactobacillus GG (brand name Culturelle) is one of the most researched and time-tested strains of bacteria with over 400 studies done on it.  It’s well noted for its immune enhancing effects, improvement of digestion, and it’s ability to successfully survive the digestive track intact to colonize the gut.  It has been shown to aid in fighting infection and improve the skin with conditions like eczema.  It is my number #1 recommendation when starting probiotics as there are few if any that can match the research backing it has.

3. Bifantis – Bifidobacterium infantis

Bifantis (brand name Align) is well-known for its benefits on digestion.  It is great for those suffering from irritable bowel syndrome.  This is typically the first probiotic to recommend for digestive issues.

4. L. Acidophilus Strain DDS-1

The DDS-1 strain is a highly researched strain of L. Acidophilus that is of human origin.  This means it works well within the human body and can tolerate transition through the digestive track.  Like other strains, research has shown it is extremely beneficial for gut-health as well as enhancing the immune system.

Product Link – USA Labs – DDS-1

Multiple Strain Probiotic Formulas

Utilizing formulas are a good way to introduce a variety of strains into the gut.  While I recommend started with the previous single-strain probiotics due to their extensive research, these following formulas may offer benefits to those looking to experiment with other popular strains of bacteria.

Custom Probiotics

One of my trusted health mentors believes this to be one of the absolute best probiotic supplements he’s ever used.  He’s stated that the response people get when taking it is almost instantaneous in how they feel.

Jarro-Dophilus EPS

Called the #1 probiotic in the US.  It is shelf-stable with a good mix of 8 different bacteria strains.

Natren Trinity

Natren is also the only company I’ve seen to have the Malytho superstrain of Bifidobacterium bifidum.  While the product is expensive, some people swear by it.

 

Additional Educational Resources:

http://www.nutricology.com/infocus/pdfletters/InFocus_2009Oct_Probiotics.pdf

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LGN365 Cover

LGN365 Review – How To Look Great Naked 365 Days A Year

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What Is LGN365?

LGN 365 Creator

JC Deen – Creator Of LGN365

LGN365 is a fitness guide and series of workout routines created by trainer, blogger, and all around great guy named JC Deen who is well known among the fitness community as being one of the most respected sources for no-BS fat loss and bodybuilding information.  The name of the program stands for “Look Great Naked 365” because it covers just about everything a person would need to know to burn fat, build muscle, and enjoy an awesome looking body year round.

JC Deen has given me the honor and privilege be one of the guest experts he interviews for the program.  So naturally, any program with yours truly is going to be good.

I’ve since got a copy of LGN365 and, even though I would expect nothing less than something spectacular from JC, I was very impressed with how well put together his guide is.  Keep reading to find out what I enjoyed about the guide, and to get a no-BS look at if it is the right solution for your physique goals.

Who Is LGN365 For?

To begin with, you can tell this guide is obviously not aimed at the typical “get super huge” bodybuilding crowd, nor is it for the people looking for a “quick fix” to burn 30 pounds in 30 days.

That’s not because it doesn’t contain great information on how to burn fat or build muscle, but this guide is more for those who want to simply… look great naked.  More muscle, less fat, and what I would consider an “athletic” looking physique.  It’s for people who are busy with other priorities in their lives and aren’t looking to drop everything they have going on to go on a hardcore bodybuilding routine or a radical (and unsafe) fat loss routine for quick but unsustainable results.

That’s because the entire layout of the program is designed so the average person will quickly and easily be able to find out exactly what steps they need to take to reach their goals, but more importantly how they can integrate these steps into their lifestyle so they can maintain their great looking body year round.

What Makes LGN365 Different?

Extremely Effective: While there are certainly many good training programs and diet guides out there, JC has spent a good portion of his life digging into countless hours of research on everything related to body recomposition.  He has then tried and tested numerous methods not only on himself, but many clients to find the exact formula that is most effective for the vast majority of people.  Combine that with his connections to the world’s top trainers, fitness experts, and researchers, and you’ll realize how valuable it is to have all of that knowledge distilled down into one easy to read guide.

I’ve started to put the workout routines to the test and am currently utilizing his most advanced muscle building routine in the guide.   I”ll have an update post on my personal results later.

JC Deen

JC’s Results

Hype-Free: The first thing you’ll notice about the program, and this says a lot about JC, is that it is very “hype-free.”  That’s because even though this stuff works far better than most nonsense out there, JC recognizes that overly hyping things up creates unrealistic perspectives in people.  Namely, people think in terms of quick fixes instead of lifestyle habits.

What Makes LGN365 Great?

Mindset Focused: If you’re familiar with my work, you know how much I emphasize mindset as playing the biggest role in getting results with your health and fitness routine.  Nothing works until you make it work, and JC knows how important the psychology of an individual is in terms of the results they will get.  He gives very simple but effective ways to get yourself motivated to not only get started, but stay on track day after day and year after year.  This is the missing link in most fitness programs, and by including it, he’s virtually guaranteed you’re going to stick through long enough to see results.

Step-by-step: You’ll know how much to eat including the proper ratio of fats, protein, and carbohydrates including automatic calculators to figure it all out just by typing in your body weight, activity levels, and goals.  You learn how to properly read nutrition labels. Exactly what exercises to do with the right amount of sets and reps for both fat loss and muscle gain.  You get a breakdown into how JC assesses what kind of program is best for someone.  You then get multiple programs to run through the year so your body keeps “guessing” and never adapts to one thing for too long. You even get exercise videos showing you proper form.

Basically, it’s like have a world class trainer right by your side giving you a personal evaluation and setting up all of your training and diet for you.  Except in this case, you learn how to do it yourself so you can always adjust and readjust as needed over the course of the years so you’re never left wondering what you should be doing.

This ability to never have to worry about “is what I’m doing really working?” is worth the price of admission alone.  So many people who try to piece things together only to end up unsure of themselves and hesitant to invest much effort.   But by having everything laid out with a system that has been proven time and time again to get great results, this allows you to leave second guessing behind and get straight to seeing your body start to transform.

Practical: Practicality is another thing that sets this program apart.  It doesn’t just tell you the “ideal” thing to do leaving people feeling like it would be next to impossible to actually fit the recommendations in with their lives.  Instead, JC is a realist.  He knows the everyday challenges people including himself face, and he doesn’t give overly restrictive rules.  This includes having things like multiple workout routines that fit into a variety of schedules and how to stay on track while eating out a restaurants.

Expert Interviews: The expert interviews really rounds out the program.  JC ties up any loose ends by bringing in others, like myself, to explain things like how to create habits that stick, how to prepare fast healthy meals, and how to sort through all the conflicting information floating around out there in the fitness advice world.

When it’s all said and done, anyone going through the guide will have all the tools to ensure they will be successful in reaching their physique goals.

Is LGN365 The Best Fat Loss and Muscle Gain Guide Out There?

I myself, and even JC wouldn’t say anything is the “best.”  There are many great programs out there that are effective for fat loss and muscle gain and it all depends on the individual and their circumstances.  But very few programs can match the caliber of LGN 365.  If I had this program when I first started, I would have saved myself a lot of obsessive worrying about things that ultimately don’t make a whole lot of difference and instead would have been able to focus only on what I knew was essential for my goals.

That being said, if you’re not able to invest at least several days a week to training in the gym and tracking your food intake, this probably isn’t the guide for you.  Because it follows a proven template of what will work for either fat loss or muscle gain based on real world testing, just randomly following bits and pieces of the system probably won’t yield as good of results as JC’s clients.  So, you’ll want to make sure you’re really committed and that your lifestyle allows for you to take some time and energy to learn and apply the system.

If you are committed and able, then I’m confident this program will give you what you need to look great naked 365 days a year.  I don’t recommend a lot of courses and programs, so I’m staking my reputation on this one by both including myself in it and recommending it here.  That’s how much I believe this guide will benefit my readers.  So if you’d like to look great naked all year round, click the link below to find out more:

Click here to learn more about LGN365 and purchase the program

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Bodybuilding Cookbook

The Best Bodybuilding Cookbook – Over 200 Muscle Building Recipes

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Bodybuilding Cooking Made Tasty and Delicious

I remember when I first got into bodybuilding I would force feed myself bland chicken breasts and broccoli.  I would actually bring it in a sack bag to my high school lunch room and proudly display my strict eating habits in front of my friends whom thought I was crazy.

Fast forward a few years, and I’ve since discovered tons of awesome recipes that not only are great for packing on slabs of muscle, but are healthy and tasty too.  I even created my youtube channel to show off some of my culinary creations.  But, finding new recipes is always a bit of a challenge.  Not because recipes are hard to come by, but because bodybuilder friendly recipes are hard to come by.

That’s where Dave Ruel has come in and saved the day.  He’s put together what I consider to be the single best “all-in-one” bodybuilding cooking guide for guys like myself who like taste, affordability, and most of all convenience.   Since most of the recipes are made stupid simple for the average guy, you won’t find you have to be a great chef to start making great tasting high protein muscle gain meals.

Here is an awesome meatloaf recipe courtesy of Dave to kickstart your bodybuilding chef skills.

Bodybuilding Cookbook Recipe Dinner Idea – Muscle Meat Loaf

Ingredients

  • – 2 lbs of ground Turkey
  • – 1 teaspoon of olive oil
  • – 1 diced Onion
  • – 1 teaspoon of Garlic(optional)
  • – 1/3 cup Dried Tomatoes
  • – 1 cup of Whole Wheat Bread Crumbs
  • – 1 Whole Eggs
  • – 1/2 cup of Parsley
  • – 1/4 cup of Low Fat Parmesan
  • – 1/4 cup Skim Milk
  • – Salt and Pepper
  • – 1 teaspoon of Oregano

Directions

  • 1. Cook the Onion with Olive Oil separatly
  • 2. Mix everything together in a big bowl, add the cooked oignons
  • 3. Put the mix in a big pan
  • 4. Bake at 375-400 F for about 30mins

Nutritional Facts (Per Serving)

  • Calories: 393
  • Protein: 46g
  • Carbohydrates: 14g
  • Fat: 17g

 

Purchase The “Anabolic Cooking” Cookbook

Check out the Anabolic Cookbook here for over 200 more muscle building meals!
Best Bodybuilding Cookbook

This cookbook will not only give you just about every breakfast, lunch, dinner, and snack idea you could ever need for bodybuilding, but it’s also filled with nutritional tips and tricks to maximize your results.  Dave is pretty jacked and knows a thing or two about healthy eating for building muscle and burning fat.  The money saved from not having to eat prepackaged meals or fast food is worth the price alone.

Get More Free Bodybuilding Recipe Ideas

Want to try out some more great muscle gain recipes for free?  Dave Ruel is offering this free guide so you can get even more recipes to build mass. Right click here and save to your computer.

best bodybuilding recipes cookbook

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Bodybuilding Recipes

The Best Quick Bodybuilding Recipes – 3 Tasty & Cheap Meals

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3 Fast & Tasty Muscle Building Recipes

So you want to build more muscle and are getting tired of chicken breasts and brown rice?  Don’t worry.  I’ve got you covered with 3 super quick and easy recipes that are not only going to help pack on slabs of muscle, but they taste absolutely frickin’ amazing.  They are also fairly “idiot-proof,” so even if you don’t know much about cooking, you’ll find it pretty hard to screw these up.

Recipe #1 – Bodybuilder’s Slow Cooker Pineapple Chili

Quick Healthy Chili Recipe - Slow Cooker

Directions:

Why It’s Awesome:

A quick and easy chili recipe is essential for any bodybuilder.  Whereas many chili recipes may call for 15-20  minutes of prep time, this can be made in around 5 minutes.  I usually just toss the ingredients in a slow cooker before bed, let it cook while I sleep, and then wake up to several days worth of chili.

Bodybuilders need tons of calories, and there’s no easier way to get those calories than by tossing everything together in a pot and then cooking a delicious meal that can be taken on the go and warmed up whenever you’re ready.  If you want to add even more calories, you can add some more meat for additional protein and fat.  You can also add some organic red potatoes, additional rice (add water in 1:2 ratio of rice to water), and some more beans.

Recipe #2 – Pumpkin Pie Protein Shake

Ingredients:

1/2 cup Unsweetened Coconut Milk (Available in ethnic/Asian food section of grocery stores)

1 cup Canned Pumpkin Puree (Available in baking section of grocery stores)

1-2 scoops protein powder with either 6-12 oz of water, milk, or almond milk

2 tablespoons of honey and/or blackstrap molasses (or 1 tablespoon of powdered stevia)

1 teaspoon vanilla extract

2 teaspoons pumpkin pie spice

1 oz chopped walnuts (optional)

Directions:

Blend all ingredients in a blender.  You may use either honey, blackstrap molasses, or a 50/50 mixture of each for a total of 2 tablespoons or desired sweetness.

Why It’s Awesome:

Who doesn’t love pumpkin pie?  And what’s the best part of a pumpkin pie?  The filling!  You’ll swear you’re eating straight pumpkin pie filling with this quick and easy pumpkin pie protein shake.

While a protein shakes’ convenience is a life saver for people in a hurry, but the problem is they’re mostly treated as a supplement rather than a meal in itself.  We can add a few things to make an ordinary protein shake an extraordinary muscle building meal.

Pumpkin is one of the most nutritionally rich foods and is very high in fiber.  So by adding pumpkin to the protein shake, it will be much more filling and give you a lot more nutritional than just protein powder and water.

The coconut milk is a great source of healthy fat including medium chain triglycerides which actually boosts the metabolism and keep you burning fat.  Including coconut fats in your diet is a great way to ensure you’re building muscle without adding too much body fat.

Blackstrap molasses provides tons of minerals including chromium which aids in blood sugar balance.  Proper blood sugar regulation is essential for adding muscle and preventing fat gain.  Studies have shown cinnamon also aids in promoting blood sugar which resulted in more muscle and less fat.

Want to kick it up with even more calories?  Trying adding some applesauce and oats for additional carbohydrates.

Recipe #3 – Homemade Protein Fudge Bars (Non-Cook)

Ingredients:

8 scoops chocolate protein powder
1 cup oatmeal
1/3 cup natural peanut butter
3 tbsp honey
1/2 cup 1% milk
3 tbsp crushed peanuts

Directions:

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30-45 mins or until solid

See video below to watch it being made:

Why It’s Awesome:

This last recipe comes from Dave Ruel, author of the Anabolic Cooking Recipe Book.

Most store bought protein bars are crap.  Some low quality protein, a ton of sugar, and the one’s that actually taste good are usually pretty horrible in terms of tons of added crap you probably don’t need to be putting into your body.  But this recipe is quick, easy, and affordable.

Dave’s got a ton of great recipes specifically for bodybuilders.  He’s compiled them all in both his Anabolic Cooking product which you can check out here:

Want More Free Bodybuilding Recipes?

Check out Dave Ruel’s 10 Most Anabolicious Recipes PDF – Right Click Here and Save To Computer

best bodybuilding recipes cookbook

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